Name: Playbook - The Agoge - Day 17 - Chest
Uploaded: 2022-10-10T01:12:53.212Z
Duration: 60 min
Description: Day 17 - Chest

Mike Shipley

1. Bench* (2 min recovery between sets)

2. DB Bench Press (Heavy)

3a. DB Incline Bench 
3b. TRX Chest Fly 

4. Push Ups

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower the barbell down until the bar touches your chest 
- Press the bar up, engaging your chest

*Eccentric Focus - Controlled 5 sec down, quick transition into an explosive controlled Push

BB Bench Press @70% of 3RM

BB Bench Press @80% of 3RM

BB Bench Press @85% of 3RM

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB Bench Press (HEAVY)

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

DB Incline Bench Press

- Grasp the handles with each hand, palms facing each other
- Start in the up position with your legs at a position that's comfortable for you
- Lean forward while holding your body upright, spine and neck in neutral position
- With your abs and pecks tight and elbows slightly bent, open your arms to form a T with your body
- In a slow and controlled movement, return to the up position, squeeze the muscles and touch your hands together

TRX Chest Flies

Superset

- Start in a high plank position, hands shoulder with apart
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms to push back up

Push-up

Day 17 - Chest

Workout was great! Definitely going to feel it!

Dillon

Jarett Storle

Micah

Day 1 - Back

Joaquin Capra

Day 2 - Triceps

Megan

Day 3 - Legs

Day 4 - Biceps

Day 5 - Chest

Day 6 - Shoulders

Day 7 - Back

Day 8 - Triceps

Day 9 - Legs

Day 10 - Biceps

Day 11 - Chest

Day 12- Shoulders

Day 13 - Back

Day 14 - Triceps

Absolutely killed me, ran after, I highly suggest running after but very difficult very great

Austin Anderson

Day 15 - Legs

Day 16 - Biceps

Day 18 - Shoulders

Day 19 - Back

Day 20 - Triceps

Is there a variant exercise I could use to supplement for the Nordic squat? 
I don’t have the equipment to do it. I did assisted single leg squats instead.

Day 21 - Legs

Day 22 - Biceps

Day 23 - Chest

Day 24 - Shoulders

Day 25 - Back

Day 26 - Triceps

Day 27 - Legs

Day 28 - Biceps

Day 29 - Chest

Day 30 - Shoulders

Day 31 - Back

Day 32 - Triceps

Day 33 - Legs

Day 34 - Biceps

Day 35 - Chest

Day 36 - Shoulders

Day 37 - Back

Day 38 - Triceps

Day 39 - Legs

Day 40 - Biceps

Day 41 - Chest

Day 42 - Shoulders

Day 43 - Back

Day 44 - Triceps

Day 45 - Legs

Day 46 - Biceps

Day 47 - Chest

Day 48 - Shoulders

Day 17 - Chest

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